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Cowboy Caviar (Bean Salsa)

Cowboy Caviar (Bean Salsa)

38 Ratings
38 Ratings
Recipe Image
MyPlate Kitchen
Makes: 16 Servings
Total Cost: $$$$
Preparation Time: 10 minutes

This salsa is a party favorite. Using pantry items liked canned beans, corn, and tomatoes, this recipe comes together quickly and can serve a crowd.

Ingredients

  • 1 can kidney beans (15.5 ounces, low-sodium)
  • 1 can black beans, drained (15 ounces, low-sodium)
  • 1 can corn, drained (15 ounces, low-sodium)
  • 1 can crushed tomatoes (14.5 ounces, low-sodium)
  • 1 can chopped green chilies (4 ounces)
  • 1/4 cup finely chopped onion
  • 1 tablespoon oil
  • limes, juiced (3 limes, optional)
  • salt (to taste, optional)
  • black pepper (to taste, optional)
  • hot sauce (to taste, optional)

Directions

  1. Wash hands with soap and water.
  2. Mix kidney beans, black beans, corn, tomatoes, chilies, and onion in a large bowl.
  3. Add lime juice (if using) and oil, toss gently to combine. Taste. Add small amount of salt and pepper if desired.
  4. Serve by itself, with raw vegetables and/or corn chips.

Notes

Be creative! Add any kind of beans you have. Make it spicier by adding hot sauce.

Learn more about:

Source:

Eating Smart, Being Active
Colorado State University and University of California at Davis

Nutrition Information

Serving Size: 1/2 cup
Nutrients Amount
Total Calories 78
Total Fat 1 g
Saturated Fat 0 g
Cholesterol 0 mg
Sodium 100 mg
Carbohydrates 14 g
Dietary Fiber 4 g
Total Sugars 2 g
Added Sugars included 0 g
Protein 4 g
Vitamin D 0 mcg
Calcium 29 mg
Iron 1 mg
Potassium 252 mg

N/A will display when nutrient data is unavailable

Please note: nutrient values are subject to change as data is updated

Nutrients Amount
Total Calories 78
Total Fat 1 g
Saturated Fat 0 g
Monounsaturated Fat 0 g
Polyunsaturated Fat 1 g
Linoleic Acid 0 g
α-Linolenic Acid 0.1 g
Omega 3 - EPA 0 mg
Omega 3 - DHA 0 mg
Cholesterol 0 mg
Carbohydrates 14 g
Dietary Fiber 4 g
Total Sugars 2 g
Added Sugars included 0 g
Protein 4 g
Minerals
Calcium 29 mg
Potassium 252 mg
Sodium 100 mg
Copper 128 mcg
Iron 1 mg
Magnesium 26 mg
Phosphorus 78 mg
Selenium 1 mcg
Zinc 0 mg
Vitamins
Vitamin A 4 mcg RAE
Vitamin B6 0.1 mg
Vitamin B12 0 mg
Vitamin C 7 mg
Vitamin D 0 mcg
Vitamin E 1 mg
Vitamin K 4 mcg
Folate 34 mcg DFE
Thiamin 0.1 mg
Riboflavin 0.1 mg
Niacin 1 mg
Choline 22 mg

Nutrients will display if the data is available

Please note: nutrient values are subject to change as data is updated

MyPlate Food Groups

Vegetables 1/2 cups
Protein Foods 1 ounces

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